Very nice front squat PR id say better than 120x3 and i even left some reps in tank. Hamstrings were so painfully sore that i would have probably struggled with 1-plate so i decided to skip straight-legs and do rows and leg curls instead.

Lateral hold3kgx30s, 30s, 30s, 20sAt first back of the shoulder hurt alot but later when blood started flowing better pain relieved. I dont even know why i stopped doing this exercise this just is the best prehab/rehab shoulder exercise.

Db curl10kgx40

This shoulder pain is obviously a big set back since ive actually never had shoulder pain while overhead pressing. Im still confident lateral holds will heal it in no time.

Farmers Walk(1 round~20 meter) last week was too hard so i backed off the weight39,2x6 rounds39,2x5 rounds39,2x4 roundsNot bad! Grip is at a nice level since both back and grip were on fire at the same time. My goal is to walk those 55kg dbs for 20 rounds in around 6 months time.

Back extensionbwx30

Overhead Squat10x1020x1030x1030x1030x10 seems smooth and fast40x7

Uh i dont have a clue whats happening with deadlift. Glutes felt like they tightened up while warming but it passed. Bar speed terrible, no strength. Flexibility is good at the moment. Maybe light block pulls next week... power cleans would be perfect but shoulder says NO.

Front squat was a disappointment but ill accept because i was drinking :D but upper back just doesnt recover/isnt strong enough to hold the heavier weights. As a side note i dont even feel quads getting fatigued at all... So i'll keep the farmers walk here for a while for faster recovery. I feel im on path to minimize all the crap again... Im eating good, sleeping alot better but i do not recover any better.

Another thing i discussed with an experienced lifter is to add one week of paused front squats. So then i would have one week heavy, one for reps and one paused reps. This change will happen sometime in future if i dont progress...

Good but changes need to be made... front squats alone arent doing anything for my quads/glutes this much is pretty clear...

Right side supraspinatus was spasming like hell today... had to roll it with a plastic ball to relief pain. This doesnt sound too good it doesnt respond well to stretching. Massage therapist warned me last time that i might be in for some snap action in future if i dont restore its flexibility. This is the second time ive had this pain jesus mf christ always getting new aches / pains???

Update:My friend calls me the pioneer of injuries lol

ok but now my quads/glutes are actually somewhat sore and feel like ive done something. I really need to add some leg press or back squat to actually stimulate strength/growth and stop f*cking around. This was one of those common sense mistakes AGAIN: if it doesnt feel like its doing anything it probably isnt doing anything. I feel stupid...

Rear delts hurting cant press sh*t today... Arms felt like they are good to go so i had to get some work in. If this continues i might have to move this workout to sunday or just do some isolation pump bullsh*t but i do like healthy/functioning arms so not a completely bad idea.

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